Hi all.
As you know I'm practically new to the site, so I thought I'd share the recent problem I've come up with and how I plan to address it, and get some input from you guys.

I've been strength training since about 10 years ago, but on an on-off basis, so I'm not really at the level I'd like to be. Work, friends, etc. all take their toll as far as meeting my physique goals are.

However, on September 23 I started working out again at a gym; I train twice per week, mostly Tuesdays and Saturdays (I might train a Friday if I know I'll be busy on Saturday), and here's my routine, which I follow on both days:

Squat 2x8 (started 135 lbs, last workout 255 lbs)
Standing calf raise 2x15 (started 50 lbs, last workout 250 lbs)
Bench press 2x8 (started 135 lbs, last workout 220 lbs)
Deadlift 2x8 (started 135 lbs, last workout 245 lbs)
Overhead press 2x8 (started with dumbbells, ended up with machine, more on this later)
Pulldown 2x8 (started 70 lbs, last workout 180 lbs)
Shrugs 2x8 (started 30 lb dumbbells, last workout 175 lbs barbell)
Bicep curls 2x8 (started 25 lb dumbbells, last workout 50 lbs machine)
Ab crunchex 2x25 (no weight)

Okay so progress seems good, but I've been needing spotters for my bench press, just in case. Everybody tells me my left arm has a harder time lifting the bar up, and my right arm finishes before my left arm. Weird, since I'm left handed.

I noticed on my overhead press I was having a hard time pushing past the 55 lb dumbbells, so I switched to a machine in which both arms lift at the same time.

My biceps as well, I couldn't get past the 45 lb dumbbells, so again I switched to the preacher curl machine.

But back to the imbalance, mainly on the bench press; I tried gripping the bar wider on my left side than the right side, and this somewhat helped giving more leverage, but I want to have a balanced grip and not have these problems. Any thoughts?

Maybe it's left tricep lack of strenght, or left shoulder, I don't know.

So anyways, starting January and ending March, here's my new routine:

TUESDAY
1. Stiff legged deadlift 1x15, 1x10
2. Dumbbell overhead press 1x10, 1x6 (very strict form, no arching my back and no "ego weights")
3. Pulldown 1x12, 1x8 (might graduate to the pullup somewhere in the middle of the cycle)
4. Parallel bar dip 1x10, 1x6 (will add weight for sure)
5. Standing calf raise 1x25, 1x20

SATURDAY
1. Squat 1x15, 1x10
2. Incline dumbbell bench press 1x12, 1x8 (again, strict form)
3. Barbbell shrug 1x15, 1x10
4. Seated row 1x10, 1x6
5. Barbbell curl 1x10, 1x6

Abs on both days, and maybe I'll throw in a little neck work.

Anyways, what do you guys think? Using dumbbells I think I'll detect any imbalance and try to correct it with strict form.

Should I add rotator cuff exercises such as the L-fly? Any other thoughts?

Thanks guys!
ROCK ON!

Actually, I think it's quite common for the stronger arm to be the opposite-handed side - my left's stronger and I'm right handed.

I've read that it's because you use one hand pre-dominantly for most movements, the pathways involved in firing the signals and moving the muscles are all well defined, therefore it is easier for you to do things with this hand/arm. Since the pathways are less developed in the opposite arm, it is harder work to perform the same task - in the case of lifting weights, the harder the work, the more strength gained.

To correct the balance, the weaker side needs to be given harder work.

My right arm has always been bigger and stronger then my left, and I'm right handed, but whether that is typical or not, I don't know.

Few things to consider.

Does your left arm always have more trouble, through every rep, or does it just fail first? It could be you are using the left arm more in the opening sets, so it fails first in later sets due to the extra strain.

Also check your grip and make sure you are even between the two on the bar. You might be kicking one arm out farther, and therefore having an uneven distribution of the weight.

I suppose you could also check if one arm is noticibly longer then the other, but that might just be silliness.

I'm left dominant in everything. The right side of my body is bigger in the shoulders, pecs, biceps, triceps and calves but my right side is far weaker than my left :confused: It seems to be a really common thing. One or the other, being left handed but stronger/bigger on the right side or being right handed and the left is bigger/stronger than the right.

I'm left dominant in everything. The right side of my body is bigger in the shoulders, pecs, biceps, triceps and calves but my right side is far weaker than my left :confused: It seems to be a really common thing. One or the other, being left handed but stronger/bigger on the right side or being right handed and the left is bigger/stronger than the right.
I have met people like you, their weaker side has bigger muscles :eek:
Not me, my weaker side has smaller muscles.

As far as the bench press guy, drop the weight some and have someone watch you telling you when your weak side dips. Push harder with the left side to straighten the bar out. Fix this asap, as it can potentialy mess up you shoulder as the weight increases.